Normbrero

We make holes in teeth!

Wednesday, January 16, 2008

Throwing Down is Better Than Up

Let's get the ball rolling with some Coach G comments:

ChrisG

"Sounds like you are throwing down pretty hard. Good stuff. Questions: How long is your rest interval? What gearing for work/rest? You mentioned 92 rpm as slightly high- is 90 rpm your target cadence? Keep eating that fruit."

I am throwing down very hard especially compared to what I've done in the past. I commented to Walter, I think I'm finally understanding what they mean when they say, "You have to train in order to be able to train." I thought I understood last year but now I know I didn't. Having done some races undoubtedly helped that.

My rest interval is 4 minutes because I want to pare a few minutes off the workout to make sure I catch the train in time. In theory the workout calls for 5 minute rests. Now that I have the 4:30 am groove a little down I will likely go back to 5 next week.

The trainer bike is a mountain bike so my gearing is mountain specific. But the trainer also has resistance, so it basically comes down to this (roughly):

Work: big ring front, small ring rear, less 1. Resistance at 3. Say 44x14 at R3.
Rest: big ring front, small ring rear, less 2. Resistance at 1. Say 44x15 at R1.

I am targeting cadence this offseason more because I now see the value of really setting yourself into a certain cadence. I think this has helped me in those tempo rides because now my legs want to do 90. I've also seen that because I've been trying to keep the cadence higher I tend to slowly creep towards 100 and not realize it. Now I need to spend more time in the woods to see how well that all translates.

I was surprised at the 92 because it was the 3rd interval and with these I tend to hover in the 87-90 realm. So when I saw 92-94 with a few minutes to go I was happy with that. The last 2 minutes were tough so maybe I was really suffering from cadence creep at that point and paying for the higher power output.

Here's an odd thing. I felt really good all day Tuesday. Monday I was starting to get dog tired by the middle of the day but Tuesday I never hit the energy lull that usually comes on the last day of the block. And considering I was tired Monday, I expected it to be bad Tuesday. I started to fade a hair around 3:00 but some Brazil nuts and a pear helped a bit.

This morning marks my return to pre-vacation weight. That's a big milestone this early in the game. I've gone a bit militant with my eating habits but the reality is that yesterday I ate the following foods (among other things): egg, ham, avocado, meatballs, Brazil nuts, almonds, cashews, peanut butter, ice cream, almond butter, potato pancake, and a chicken thigh with skin.
My point is two-fold. Eating doesn't have to be boring and tasteless. There are plenty of healthy foods that are good for you. But moderation is huge. One egg is 75 calories. A small slice of ham is 50. The chicken thigh is small, I eat 1-2 almonds at a time, and so on. Mingled in there I also had a mango, pear, tangerine, apple, asparagus, broccoli, and carrots. Mix it all up and it's not so bad.

Saw 185 today. Hopefully I can keep this up and make a full court press on the 170s by the end of February. 181 is the new short-term goal because I haven't been there since grade school.

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2 Comments:

  • At 5:10 PM, Anonymous Anonymous said…

    Cool. I assumed a 5 minute rest interval would be a good choice.

    Since you're time-limited, how long do you warm up before the work begins? I find I can't get much accomplished on the trainer w/o at least a 10 minute warmup, and I usually do 20, particularly for high-rpm, intense stuff.
    -ChrisG

     
  • At 8:47 PM, Anonymous George said…

    Norm,

    I enjoy the random sometimes scattered thoughts...keep them coming dude!

    Sounds like you are training pretty intense too...good on ya mate.

    Football:
    I could not believe how Dallas blew it. They just didn't show up - mentally. I've been a Cowboy fan for the past 33 almost 34 years, and that was as disappointing as I can remember. Big Tom's hat must have fallen off some grand mantel.

    Iv'e also been a Colt fan since 1975...and could not believe what I was seeing!
    My two favorite teams losing
    critical games. Somewhere in time...Johnny U was groaning!

    Beer:
    I had some Hoegaarden on Sunday
    watching the games. I'm not a big beer drinker, but I like this one - light, and crisp. I do enjoy a good weiss as well now and then.

    Politics:
    This could take up the rest of blogging space until the end of time. But I will just say that I'm not a big fan of Clinton or Obama, nor anyone on the left for that matter.
    At the moment, I'm leaning towards McCain. I need a candidate who understands what Sovereignty is, and will protect it. A candidate who can direct the U.S. towards a stable, and strong economy - not strictly dependent on trade and service sectors to keep us afloat.

    Fios:
    I hear it is a great service, and it is a good alternative to the monopolizing bastards of comcast. As soon as it become available here...I'm in.

    More football:
    Since both my teams are out, I will now root for the elder and the wise, Favre. Us old guys have to stick together!

    NJ Transit:
    I hear there may be some issues with the Amtrak strike?
    As if getting to the City wasn't a pain in the ass enough...I sympathize with you brother. Hopefully, it doesn't impede on you too much.

    Big words:
    Hmmm, I can undeniably fathom how expressing oneself with such eloquent, sometimes complex words may reveal a certain...shall we say egocentric mood. Lest we say, fore it is not to overshadow, nor bolster within...but rather edify - if only for ourselves! LOL. When all else fails, the Scot's say fuck all!

    Hope all is well with you and Nat and Julia. Take care for now my blogging friend.

    George

     

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